Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 Push Press (light) Then – Warm up to heavy Front Squat Then – 5x Front Squats (fairly heavy) 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies Then – Warm up to heavy BSSU and pull over Then – 3x per side BSSU (heavy) 5x Pull Overs (heavy) X 6 rounds, […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Then – KB Complex, 10 of each movement… Around the World (10 each direction) KB Swings (single arm 10x each side for extra challenge) Goblet Squat Halos (10 each direction) TGU (switch sides at […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Deep Hip Opening Goblet Squats Then: 10 – 1 Goblet Squat ladder 20 sec sprint on machine of choice between rungs of ladder Then: 10x Deck Squats 30-60 sec side plank per side (Add in stability ball for challenge) 10x Kayaker total […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress Then: 5x Split Squats (per leg) 150m Ski/Row X4 (Rest 60 sec between) Then: 8x Pullups 20 sec sprint on machine of choice X4 Then: 10x Anchored Leg Lowers 10x Atomic sit up/Or regular setup 10x Windshield/Floor Wiper 30-60 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 8x Front Raise, Lateral Raise, Reverse Fly Then: 10x Squat to OH press with Landmine (5x Per arm, can switch at the top) 5x Bent Over Row 5x Reverse Fly X5 Then: 10—1 Ball slam/Pushup Ladder 10/1, 9/2, 8/3….. Then: 8x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 30m Tactical Lunge Then – 10x Body Rows 20x Head Cutters 30x Push Ups 40x Anchored Leg Lowers 50x Ball Slams 40x Sit Ups 30x Push Press 20x Goblet Squats 10x KTE […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 good mornings Then: Work up to heavy Step up Then 5x per leg Step up – weight on back, front rack or […]